Main DishesMarch 20, 2017
Calories
767
Sodium
515mg
21% DV
Fat
13g
20% DV
Protein
21g
42% DV
Carbs
145g
49% DV
Fiber
16g
66% DV
Tofu Rice Bowl Recipe
29
This recipe is a spicy tofu bowl, full of marinated vegetables and fresh herbs, on a bed of grains !!
4
Tofu Bowl
2 cups cooked brown rice
1 cups shredded carrots
2 cups spinach leaves
2 cups broccoli florets
2 teaspoons olive oil or additional sesame oil divided
1 cup chickpeas (drained and rinsed, if using canned) salt/pepper
16 oz extra firm tofu pressed and drained
Peanut sauce
1-2 tablespoons toasted sesame oil
¼ cup low-sodium soy sauce
¼ cup 100% pure maple syrup
2 teaspoons chili-garlic sauce
¼ cup creamy or crunchy peanut butter
2 cups cooked brown rice
1 cups shredded carrots
2 cups spinach leaves
2 cups broccoli florets
2 teaspoons olive oil or additional sesame oil divided
1 cup chickpeas (drained and rinsed, if using canned) salt/pepper
16 oz extra firm tofu pressed and drained
Peanut sauce
1-2 tablespoons toasted sesame oil
¼ cup low-sodium soy sauce
¼ cup 100% pure maple syrup
2 teaspoons chili-garlic sauce
¼ cup creamy or crunchy peanut butter
Preheat the oven to 400 degrees F. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren't using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.
Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth.
Add ½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.
Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.
Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.
To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼th broccoli, ¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce.
Nutritions
Calories
767
Sodium
515mg
21% DV
Fat
13g
20% DV
Protein
21g
42% DV
Carbs
145g
49% DV
Fiber
16g
66% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat3g15%
Polysaturated Fat4g27%
Monosaturated Fat6g37%
Cholesterol4mg1%
Sodium515mg21%
Potassium1115mg31%
Protein21g42%
% DAILY VALUE*
Total Carbohydrate
Fiber16g66%
Sugar23g47%
Vitamin A7956IU159%
Vitamin B60.8300000000000001mg41%
Vitamin C43mg72%
Calcium114mg11%
Iron6mg33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.